AMRAP in 4mins
8 x DL 205#
4 x strict pullups
2 mins rest
8 x DL 205#
4 x strict pullups
2 mins rest
AMRAP in 5mins
8 x pushups
4 x PC 165#
2mins rest
AMRAP in 4mins
8 x OHS 95#
4 x 30" box jumps
8 x OHS 95#
4 x 30" box jumps
via The Shop
January 31, 2011
January 29, 2011
January 28, 2011
Hit & Run 128
For Time:
15 Hang Power Snatches (95/63lbs)
250m Row
15 Overhead Squats (95/63lbs)
250m Row
15 Hang Squat Snatches (95/63lbs)
250m Row
15 Overhead Squats (95/63lbs)
250m Row
15 Squat Snatches (95/63lbs)
500m Row
15 Hang Power Snatches (95/63lbs)
250m Row
15 Overhead Squats (95/63lbs)
250m Row
15 Hang Squat Snatches (95/63lbs)
250m Row
15 Overhead Squats (95/63lbs)
250m Row
15 Squat Snatches (95/63lbs)
500m Row
January 26, 2011
METCON: GRACE
METCON: GRACE
30 x Clean & Jerk
3min Rest
45#/35#
50 x OH Squat
50 x Push Press
50 x HPC
50 x Front Squat
January 24, 2011
Love the Ball
30#/15# Ball
12 min AMRAP
12 Ball Slams
12 Wall Ball
12 Ball Sit Ups
12 Ball Push Ups
* 3 Burpee Penalty for:
Not Catching Ball Slam
Dropping/Putting Ball Down
January 23, 2011
January 21, 2011
Reduction Force
2min Max Double Unders
then,
45# Jump Squats x 30
then,
45# Jump Squats x 30
Ring Push Ups x 25
Knees to Elbows x 20
45# Jump Squats x 25
Ring Push Ups x 20
Knees to Elbows x 15
45# Jump Squats x 20
Ring Push Ups x 15
Knees to Elbows x 10
1 round for time
via 324
January 19, 2011
January 17, 2011
What did Andy have for lunch?
We might find out today....
3 sets / 12 reps
KB Box Squat
53/35
3 RFT
4 x Muscle Ups
30 x Wall Ball 20/14
8 x HSPU
15 x Power Cleans 135/95
via CF JAX
January 16, 2011
January 15, 2011
January 14, 2011
January 13, 2011
January 12, 2011
January 11, 2011
January 7, 2011
Make or Break
20 Push Ups
11 SDLHP
20 Box Jumps 24"
11 Push Press
20 Wall Ball (20#)
11 HPC
20 KB Swings (53#)
11 Front Squats
20 Burpees
11 Thrusters
Rx 135#
via The Shop
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